4-Minute Marathon Core Drill

Workout - 4-Minute Marathon Core Drill

• 30s @ 5'00''/km
• 20s @ 6'40''/km
• 1min rest
• 20s @ 6'40''/km
• 1min rest
• 20s @ 6'40''/km
• 1min rest
• 30s @ 8'20''/km
• 30s @ 8'20''/km

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Intro

Lee Grantham’s Want to Run Faster? Try This 4 Minute Abs Workout for Marathoners is worth your time. Here’s what you need to start this workout today. The full video has more depth.

Key points

• Core strength, especially hip flexors and lower back, matters a lot in the final stretch of a marathon, when you need to stay efficient and upright.
• Fit this 4-minute drill in 4 times a week for a 10-minute weekly commitment.
• Move smoothly and deliberately. When you hang from the bar, let your body do the work, not your arms and shoulders.
• Start with knee pulls and work toward full leg raises as strength builds.

Workout example

1. Warm-up: 30 seconds of leg swings or dynamic movement prep.
2. Setup: grip a sturdy bar at shoulder width with both arms straight.
3. Progression A: knee-ups
   • Bring your knees up toward your chest with a controlled motion.
   • 3 sets of 10 reps (or start with 2 sets of 5 if you’re new).
4. Progression B: straight-leg raises (when you’re ready)
   • Extend both legs and raise them as high as you can while staying in control.
   • Same reps: 3 x 10, or scale to 5 x 4 like other interval work.
5. Cool-down: gentle stretching for hips and lower back.

Closing note

Try adding this drill to your week and watch how your posture holds up during long miles. Adjust the volume in the Pacing app to your level.

References

• Want to Run Faster? Try This 4 Minute Abs Workout for Marathoners - YouTube (YouTube Video)